Beyond being easier to chug than chicken, that glass of milk also provides 28 percent of your daily value of calcium and 31 percent of your immunity-boosting, inflammation-reducing vitamin D.

And the saturated fat in milk—even in full-fat form—won’t necessarily hurt your heart. A European Journal of Nutrition study found that people 55 and older who consumed 4 ounces of full-fat dairy a day were 12 percent less likely to suffer fatal strokes than those who consumed low-fat dairy.

But some scientists question other supposed benefits of milk. Take, for example, its bone-building reputation.

“Countries with the lowest rates of dairy and calcium consumption also have the lowest rates of osteoporosis,” says Mark Hyman, M.D., director of the Cleveland Clinic Center for Functional Medicine.

Another persistent myth: that milk is a weight-loss tonic.

Yes, milk has fat and protein, which can help you feel full, says Alissa Rumsey, R.D., C.D.N., of the Academy of Nutrition and Dietetics.

But how are you drinking it? A study in the International Journal of Obesity found that simply drinking more milk didn’t prevent weight gain. People stayed leaner only when they swapped in milk for soda or fruit juice.

The bottom line is this: “The irrational fear of milk is crazy, but equally crazy is this notion that it’s a magic elixir,” says J. Bruce German, Ph.D., a professor of food science and technology at UC Davis.

Drinking a glass or two of milk a day is an easy way to swallow key nutrients, such as vitamin D, but other foods—like fish and eggs—also offer vitamin D.

In fact, a cooked tilapia or flounder fillet has about as much vitamin D as a cup of whole milk does—and three eggs provide about that amount as well.

Now, your first question about nondairy milks might be “How do they milk an almond?”

Well, because almonds—like soybeans, rice, and hemp—are teatless, manufacturers grind the plant product and mix it with water and vitamins.

The result can taste chalky or flat, so processors may add flavors and sweeteners.

And sure, cow’s milk also contains sugar, but it’s in the form of lactose, which may not drive up your blood sugar as quickly as sucrose—the kind you’re likely to ingest in processed goods like nut milks.

Nondairy milks can differ substantially from dairy milk—and from one another. Decode the cartons with this guide.

ALMOND MILK

The Upside

Unsweetened almond milk has just 30 calories per cup, which is less than half the calorie load of even skim milk. The stuff tastes pretty good too, especially when you use it to thin out your homemade smoothies.

The Downside

If you think this drink is a good protein source, you’re nuts: It has 1 gram of protein per cup. And while almonds have research-backed heart benefits, it’s less clear if their milk is as good, says nutritionist Alissa Rumsey, R.D. Those perks come from the healthy fats and fiber of unprocessed almonds.

SOY MILK

The Upside

Soy milk has the most protein of all the nondairy options–about 7 grams per 80-calorie cup. Mississippi State University research suggests it also has cancer-fighting properties; its isoflavones may lower cancer cell growth.

The Downside

Soy contains phytoestrogens, plant-based hormones that may, in excess, lead to dips in testosterone. Up to four servings a day, however, shouldn’t hurt, says MH nutrition advisor Alan Aragon, M.S. Oh, and watch out for sugar: One cup of Silk Very Vanilla has 15 grams of sugar.

RICE MILK

The Upside

If you have dairy, nut, or soy allergies, rice milk is a good option. Most brands are enriched with vitamin D, calcium, and B12. And if gluten is something you’re concerned about, don’t worry–rice milk is naturally gluten-free.

The Downside

Rice milk contains virtually no protein. Plus, like most rice-based foods, rice milk might harbor small amounts of toxins. In a study from Mississippi State University, samples of rice milk contained traces of arsenic, in some cases exceeding the levels the EPA allows in drinking water. Scary stuff.

HEMP MILK

The Upside

Each serving of this milk contains about 4 grams of heart-healthy polyunsaturated fats, including some anti-inflammatory alpha-linoleic omega-3 fatty acids, says Rumsey. It’s also allergy-friendly.

The Downside

Nope, it won’t get you blazed. And 1 cup contains just 2 grams of protein and no fiber. You’re better off buying the seeds and shaking them over salads, yogurt, or oatmeal. Thirty grams (3 tablespoons) provides as much as 10 grams of protein and up to 3 grams of fiber.

The Coca-Cola product, branded as “ultra-filtered” cow’s milk, provides 5 more grams of protein and 6 fewer grams of sugar per serving than traditional milk. And it’s lactose-free, a plus if lactose doesn’t agree with you.

The Downside

“What they did was reduce naturally occurring lactose,” says Rumsey. Yes, there’s less sugar, but the calorie count is the same. “For the extra price, you aren’t getting anything much different from regular milk.” You can score that 5 grams of protein in just one small egg anyway.

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